Brazil Nuts vs Chestnuts: Which Is Better?
Brazil Nuts and chestnuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on brazil nuts and chestnuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Brazil nuts (Bertholletia excelsa) are a type of nut that is native to the Amazon rainforest in South America.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Brazil nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate Brazil nuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Brazil nuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Brazil nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving Brazil nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Brazil Nuts are an excellent source of Vitamin B1 (Thiamine), and Vitamin E.
They also contain Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) in a small amount.
Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.
These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.
Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.
There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.
Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.
They can also be used in savory dishes, such as chestnut stuffing or soup.
Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.
They are versatile, flavorful, and can be easily incorporated into various dishes.
Chestnuts are an excellent source of Vitamin C.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).
Brazil Nuts vs Chestnuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brazil nuts vs chestnuts.
This comparison will start by comparing the caloric value of brazil nuts and chestnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Brazil Nuts vs Chestnuts Calories
Nuts and seeds are generally high in calories; the same goes for brazil nuts and chestnuts, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing chestnuts vs brazil nuts for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 185 calories per serving of brazil nuts.
However, both brazil nuts and chestnuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Brazil Nuts vs Chestnuts Protein
Nuts and seeds, including brazil nuts and chestnuts, are an important source of plant-based protein.
Brazil Nuts offer around 70% more protein than chestnuts.
Brazil Nuts have 14.3 grams of protein per 100 grams (or 4g per serving), while chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving).
Brazil Nuts vs Chestnuts Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in brazil nuts and chestnuts.
The total amount of carbohydrates is around 76% higher in chestnuts than in brazil nuts. They have 49.1 grams per 100 grams, compared to 11.7 grams in brazil nuts.
There’s less sugar in chestnuts than in brazil nuts, 100% precisely.
One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of brazil nuts contains 0.7 grams.
Lastly, let’s take a look at the dietary fiber in brazil nuts and chestnuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.1 grams of fiber per portion, brazil nuts are a better source of fiber than chestnuts which offer 0 grams per portion.
Brazil Nuts vs Chestnuts Fats
Like the other nuts and seeds, fats in brazil nuts and chestnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in brazil nuts and chestnuts:
- Brazil Nuts: 67.1 grams per 100 grams
- Chestnuts: 1.1 per 100 grams
Speaking of saturated fats, chestnuts are 99% lower in saturated fats.
Chestnuts and brazil nuts contain 0.2 grams and 16.1 grams of saturated fat per 100 grams, respectively.
Brazil Nuts vs Chestnuts Vitamins Content
This section will discuss the vitamin content of brazil nuts and chestnuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Brazil Nuts have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, chestnuts have a higher amount of vitamin B1 (Thiamine), and vitamin E.
Brazil Nuts and chestnuts contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins brazil nuts and chestnuts contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Brazil Nuts vs Chestnuts Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brazil nuts and chestnuts comparison focuses on their mineral content.
Brazil Nuts are a better source of manganese than chestnuts.
On the other hand, chestnuts have a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.
Brazil Nuts and chestnuts contain the same amount of fluoride, and sodium.
Check out the table below to learn how brazil nuts and chestnuts compare when it comes to mineral contents.
The Final Word
Brazil Nuts and chestnuts are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both brazil nuts and chestnuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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